Nope.
Now? Youtube is being stupid so I tried vimeo
Those look fine. Although I hope that isn’t actually 85% of your TM, because that looked heavy.
Idk man. Idk what’s wrong with my squat. Got 205x9 one day got 215x6 one day. I just want to rip my legs off at this point.
Damn bro, looked good to me.
Sorry for assuming you were @kickassgum and trolling us
Coulda been an off day for you, but I didn’t see any visible form breakdown, and def not the “good morning” position you’re mentioning from the reps here. Head position and depth look better than most of the grown men I see in the gym. Some of them look a little stalled on the way up, but thats something workable from the pause reps that @isdatnutty recommended
If I were to make any suggestion, I’d maybe move the rack height higher, because it looked like you had to go super low to unrack.
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Nothing. That is a workable technique. Now just get stronger.
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You are not bracing hard enough. That’s why you start to folder over a bit. Really hammer ab wheels, hanging leg raises, and back extensions. But you are not doing good morning squats so I don’t think you have to worry about that.
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Really pull the bar into your back. Looks like you lose tension so the bar rolls up on your traps a bit. That bar shouldn’t move at all while it’s on your back.
Do some paused squats (3 sec pause) with like 175lbs to really hammer staying tight at the bottom.
But honestly the squat looks pretty good. You just need to keep getting stronger and get better at squatting.
Looks 1000000x better than mine when I first started that’s for sure!
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What do you guys suggest for programming though. Keep going? lower weight? I’m on 5/3/1 pr set and fsl.
What does your FULL program look like?
Week 1: 70%x5 80%x5 90%x5+
week 3:75%x5 80%x5 95%x5+
Tbh idk anymore. I squatted and benched today. Only the 5/3/1 sets and reps. I’ll deadlift Thursday.
I do main lifts separately mon wed Friday or Tuesday and Thursday because of my highschool A and B day schedule. The weight room closed for the year(even tho school ends june 26th) so I try to do stuff in my strength and conditioning class. I was lucky to get both bench and squat in today we usually have like only 25-30 minutes because my clown teachers waste time.
I mean what version of 5/3/1 are you doing? The 3 day beginners? The classic 4 day?
I guess the 4 day
Those are no good morning squats, they look mostly fine.
-you might want to put the bar higher in the rack if the hooks are adjustable, you’re basically unracking from the depth many people hit at their bottom lol;
-there’s no butt wink, just some slight lower back tucking at the bottom which is entirely normal at that depth and well within “neutral spine range”;
-last rep had some side shift probably due to the fact that you stopped in the hole just a tad more than the other reps; that + cumulated fatigue and the fact that you seemed hell bent on going deeper even if you were well below parallel;
that said, your torso leans forward because that’s how you’re built, but you’ll notice that the bar mostly stays on your midfoot, a good morning squat happens when hips rise and the bar shift over towards the forefoot.
As others said, work on bracing and staying tight, it helps a ton coming out of the hole. Also, get used to push at every moment while you come up, finish every rep with a strong lockout - squeeze the glutes at the top, helps breaking through sticking points.
You have great dorsiflexion too, by the way.
Worst part of your squat, right now, is the walkout, you move your feet all over the place to setup. Brace under the bar, lift it off, and take 2-3 steps directly into your stance. Make this a habit too.
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You gonna help with programming bro?
Can’t really help too much man. If you are following the basic 4 day 5/3/1 you could do something like this on squat day. You can even add the pause squat to your Deadlift day too. I don’t know what you are really doing so its’ hard to say. You gotta write out your entire program, sets, reps, exercises for us to help you out.
SQUAT DAY
Back Squat - 531
Pause Squat @ FSL 5x5
Assistance: Ab Wheel, Back Ext, Split Squat, Leg Curls
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Thanks! Should I lower my training max? Or no?
Did you make the prescribed reps? If so then no. If not then yes.
Got tips for bench too?
For the past cycles it’s been
165 lbsx9
170 lbsx8
175 lbsx7
Guys I squatted 225x5 today. Felt easy could’ve gotten more, but got scared. Felt much better was tighter in the back. Improved walkout.
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